Pin It I threw this together on a Tuesday afternoon when the fridge was bare except for canned goods and a few sad vegetables. My roommate walked in mid-chop and asked what I was making, then stole the bowl right off the counter. Now it is the most requested lunch in our apartment.
Last summer I made a huge batch for a beach day and ended up sharing it with half the people on our blanket. Someone asked for the recipe while another person went straight to the store to buy tuna cans. That is how you know a bowl works.
Ingredients
- Chickpeas: These creamy little legumes add substance and make the salad actually filling enough for dinner
- Tuna: Two cans might seem like a lot but this protein is what transforms it from side dish to main meal
- Cherry tomatoes: They burst when you bite into the salad releasing juice that mixes with the dressing
- Cucumber: Use whatever variety you have because the crisp texture is what matters most here
- Red onion: Finely chopped so you get sharp little bites throughout instead of overwhelming the whole bowl
- Parsley: Fresh herbs make everything taste brighter and more finished than dried ever could
- Kalamata olives: Totally optional but that salty brininess cuts through the rich tuna and olive oil
- Extra virgin olive oil: The base of your dressing so use the good stuff you actually like the taste of
- Fresh lemon juice: Brightens everything up and balances the fatty tuna and creamy chickpeas
- Dijon mustard: This emulsifies the dressing and gives it a slight sharpness that keeps it from being one-note
- Garlic clove: One clove is plenty because raw garlic gets intense as it sits in the fridge
- Salt and black pepper: Season aggressively because chickpeas need more salt than you think
- Feta cheese: The optional salty creamy element that makes it feel like a real restaurant salad
- Red pepper flakes: Just a pinch adds warmth without making it spicy unless you want that heat
Instructions
- Combine the base:
- Dump your drained chickpeas and flaked tuna into a large bowl then add all those chopped vegetables and herbs
- Make the dressing:
- Whisk the olive oil lemon juice mustard garlic salt and pepper in a small cup until it looks thick and creamy
- Toss it together:
- Pour the dressing over the salad and fold everything gently until each ingredient is lightly coated
- Add the extras:
- Sprinkle the feta and red pepper flakes on top right before serving so the cheese stays crumbly
- Choose your moment:
- Eat it immediately while the vegetables still have crunch or stash it in the fridge for tomorrow when the flavors have married
Pin It My mom started making this for her weekly lunch prep and said the best part is how she can grab a spoonful straight from the container while standing in the kitchen. That is the kind of food that actually sustains you through busy days.
Meal Prep Magic
This salad holds up beautifully for three or four days in the fridge which is rare for something with fresh vegetables. The cucumber softens a bit but the tomatoes release their juices into the dressing making it even better over time.
Make It Your Own
Sometimes I add diced bell pepper for crunch or swap the parsley for basil if that is what I have growing on the windowsill. The recipe works because the ratios are flexible not because every single ingredient is mandatory.
Serving Ideas
Scoop this into hollowed-out tomatoes for a cute presentation or pile it onto whole grain toast for an open-faced sandwich situation. My favorite way is stuffed inside a warm pita with extra hummus because the warm bread contrasts perfectly with the cold salad.
- Serve over mixed greens if you want more volume without more effort
- Use it as a topping for baked potatoes or sweet potatoes
- Roll it in lettuce cups for a low-carb wrap situation
Pin It This bowl started as a desperate use-what-is-in-the-pantry situation and ended up being the lunch I crave on repeat. Hope it becomes a staple in your rotation too.
Your Questions Answered
- → Can I use fresh tuna instead of canned?
Fresh tuna can be used if cooked and cooled properly, but canned tuna adds convenience and maintains the light texture of the bowl.
- → What are good substitutions for the olives?
Capers, sun-dried tomatoes, or roasted red peppers work well as alternatives to olives, adding similar briny or sweet notes.
- → Is this bowl suitable for meal prep?
Yes, the bowl holds well refrigerated for up to two days, allowing flavors to meld and making it convenient for quick lunches.
- → How can I make this dish dairy-free?
Simply omit the feta cheese or replace it with a dairy-free alternative like avocado slices or toasted nuts for added texture.
- → What dressing variations can I try?
Besides the lemon-Dijon dressing, you might try a balsamic vinaigrette or a tahini-based dressing for different flavor profiles.
- → Can I add more vegetables to this bowl?
Absolutely, adding diced bell peppers, celery, or leafy greens can enhance texture and nutrient variety without overpowering the flavors.